As a clinical lab scientist, I spent years running glucose and insulin tests on patients and seeing first-hand how blood sugar spikes (and crashes) affect our energy, focus, and overall health. I was so curious about my own body that I wore a continuous glucose monitor (CGM) for two months and ran tests on myself—including experimenting with our Sips Club products. The results? A game-changing understanding of how to fuel my mornings.
Here’s the biggest takeaway:
Your metabolism is like a campfire. If you start your day with simple carbs alone—like toast, cereal, or juice—it’s like lighting dry leaves. They burn fast, flame out quickly, and leave you scrambling for more fuel by 10 a.m.
But if you add protein and fiber, it’s like tossing on a dense, slow-burning log. You stay steady, energized, and satisfied for hours.
I took my findings to KSL Studio 5 with Brooke Walker, and had a great time sharing my recipes.
Here are five easy, delicious ways to boost your breakfast with protein:
1. Swap Juice for a Protein Drink
Try: Replace standard OJ with our refreshing Peachy Lime Protein Sips
Why it works: Low sugar and high protein keep your blood sugar steady, giving you longer-lasting energy than juice ever could.
2. Swap Milk with Fairlife
Try: Ditch chocolate milk with Fairlife Chocolate Milk
Why it works: Fairlife is filtered milk that has a higher ratio of Protein compared to traditional milk, I even use the 2% white milk on my kids’ cereal
3. Scrambled Eggs + Cottage Cheese
Recipe: Mix 2 eggs with ½ cup cottage cheese (22g protein total)
Hack: Make a breakfast casserole ahead of time and reheat slices all week.
Bonus: The texture gets creamier, and even picky eaters don’t notice the added cottage cheese.
4. Vanilla Greek Yogurt Smoothie
Ingredients: ¾ cup vanilla Greek yogurt, banana, frozen strawberries & peaches, scoop of Peachy Lime Protein Sips
Protein: 18–22g depending on your choice of yogurt
Tip: Use boba straws so your kids can sip without spills (trust me, game changer).
5. Yogurt Parfait with Protein Granola
Ingredients: ¾ cup Greek yogurt, ¼ cup Nature Valley Protein Granola, chopped apples or berries, cinnamon, and a spoonful of peanut butter
Protein: 22–24g
Fun idea: Set up a “parfait bar” and let kids build their own.
If you're constantly crashing mid-morning or relying on caffeine to get you through the day, take a look at your breakfast. Level up your glucose metabolism by adding a little fiber - the combination of Carbs with Protein + Fiber is of the easiest ways to support better blood sugar balance, energy, and even mood—for you and your kids.
I didn’t just read about this—I tested it in the lab, on patients, and even on myself. And I can confidently say: it works.
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